One of the easiest ways to get your back moving without aggravating it.

LINK Exercise Video

WHEN TO BE CAUTIOUS

You may want to avoid this if:

• The movement causes sharp pain

• Symptoms travel down the leg (see Sciatica page LINK)

• Pain significantly worsens after doing it

If unsure, seek professional advice.

WHAT THIS EXERCISE HELPS WITH

I recommend you use this exercise as a simple way to reintroduce movement into your low back without putting it under much strain. 

Think of it like regularly oiling a stiff hinge.

I often use this with patients who are dealing with:

• Lower back stiffness

• Pain first thing in the morning

• Discomfort after sitting for long periods

• General reduced movement in the lower spine

In clinic, this is most often one of the first exercises I introduce — because it’s low effort, low risk, and helps people start moving again with confidence.

For many people, this is one of the first movements that starts to feel comfortable again after a flare-up.

WHEN THIS IS MOST USEFUL

This exercise is most useful in the following situations:

• Disc problems: Both in acute stages and as longer-term maintenance 
• Sciatica: If the movement provides relief and does not aggravate nerve symptoms
• Non-specific mechanical low back pain: As part of a gradual return to movement and long-term recovery

HOW TO DO THE EXERCISE

Follow these steps:

1. Lie on your back with your knees bent and feet flat on the floor
2. Keep your arms relaxed by your sides
3. Gently let both knees fall to one side
4. Only go as far as feels comfortable — don’t force it
5. Bring your knees back to the middle
6. Repeat to the other side

ADD 3  PICS OF ME DOING EXERCISE AT EACH STAGE

The movement should feel smooth and controlled — not forced. If it feels a bit niggly initially, this is fine as long as it starts to ease as you keep moving. 

That’s the whole idea of this exercise.

HOW MANY SHOULD YOU DO?

Start with:

• 5–10 repetitions each side

• 1–2 times per day

As it becomes easier:

• Increase gradually

• Focus on smooth, relaxed movement rather than pushing range

YOU SHOULD FEEL

• A gentle stretch through the lower back

• Movement around the hips

• A feeling of “loosening up”

Don’t worry if one side feels harder to move than the other. 

This is really common. 

As you do this exercise more, you’ll probably find it starts to even out. 

YOU SHOULD NOT FEEL

•  Pain that you feel you need to push through
•  Anything that makes you brace or tense

COMMON MISTAKES TO AVOID

Try not to:

• Force your knees too far

• Let your shoulders lift excessively

• Rush the movement

• Hold your breath

Keep it slow, relaxed, and within your limits.

CLINIC TIP

As your legs drop to the floor in each direction, it might feel quite relieving to just stay in that position for a few seconds.

That’s fine.

Let your spine enjoy the freedom. 

Take your time. 

Move when you’re ready.

WHEN TO USE THIS EXERCISE

This exercise works particularly well:

• To warm up the muscles and joints in the mornings

• After long periods of sitting

• During flare-ups (as long as it feels comfortable)

HOW THIS FITS INTO YOUR RECOVERY

This is a starting-point exercise

It helps:

• Restore movement

• Reduce stiffness

• Build confidence

From here, you may want to progress to:

•  Cat/Cow exercise (LINK)
•  Child Pose LINK
•  Cobra LINK

Once you are happy with each individual exercise, move on to my full low back stretch mobilisation routine LINK.